1.Make Your PlateGreat!A Quiz & Guide to Better Food ChoicesPresented by Colleen McCormick and Libby Hugo

2. Youve heard that Vitamin C is good forimmunity. Which has more Vitamin C?Medium OrangeRed Pepper, raw 3. Red Pepper! Oranges: 70 mg per 1 medium orange Orange Juice: 61-93 mg per cup Red Pepper: 116 mg per cup cooked Red Pepper: 142 mg per cup raw 4. Iron deficiency is the most common form ofnutritional deficiency. Which has more iron?Black beansLentils 5. Lentils!Lentils, cooked: 6.6mg per 1 cupBlack beans, cooked: 3.6mg per 1 cup Other sources of iron include chicken,turkey, beef, pork, and tuna. 6. Calcium is needed through all stages of life.Which has more calcium?Milk (reduced fat)Yogurt (plain, skim milk) 7. Yogurt!Yogurt: 415 mg per 8 oz Milk: 293 mg per 8 fl oz (1 cup)Other sources of calcium includecheese, fortified orange juice, sardines,and salmon. 8. Fiber is an important part of a healthy diet,but its often neglected. How many grams offiber are recommended for men and forwomen?Men: 19-50 years oldWomen: 19-50 years old 16 grams 16 grams 25 grams 25 grams 38 grams 38 grams 9. Fiber Recommendations: Men 38g per dayWomen 25g per day However, the average American only consumes:14 grams of dietary fiber a day! Sources of fiber: Whole grain breads, nuts, seeds, beans, peas, and fruits & vegetables 10. Omegas!Nuts forWhich has more omega-3 fatty acids? WalnutsFlaxseeds 11. Walnuts! Walnuts: 2.6g per 1 oz. Flax seeds: 1.8g per 1 oz. Omega-3 fatty acids help reduce the risk forheart disease, cancer, and arthritis. They also improve mood and memory! 12. Vitamin B12 helps to increase energy,immunity, & mood, but its generally only foundin animal sources. Which source provides moreB12?Clams Sirloin Beef 13. Clams!Clams: 84 mcg per 3 oz.Top sirloin beef: 1.4 mcg per 3 oz.Other sources of B12 include liver, trout, salmon, milk, and cheese. 14. Potassium helps to reduce the risk ofhypertension. Which has more potassium?Sweet Potato Banana 15. Sweet Potato! Baked Sweet Potato: 694 mg per 1 potato (146g) Banana: 422 mg per one medium banana Other sources of potassium include tomatoes, potatoes,beet greens, and white beans. 16. Fill your plate with the good stuff & followthese tips for a better plate: Enjoy your food, but eat less. Make half your plate fruits & vegetables. Switch to fat free or low-fat (1%) milk. Make half your grains whole grains. Read nutrient labels for sodium, fat, sugar, and cholesterol.For more information, please visit ChooseMyPlate.gov 17. Centers for Disease Control and Prevention, 1998. Dietary Sources of Iron. Retrieved from: http://www.cdc.gov/nutrition/everyone/basics/ vitamins/iron.html#Iron%20SourcesReferences National Institute of Health, 2001. Dietary Supplement Fact Sheet: Iron. Retrieved from: http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/ National Institute of Health, 2010. Dietary Supplement Fact Sheet: Calcium. Retrieved from: http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/ Colorado State University Extension, 2010. Dietary Fiber. Retrieved from:http://www.ext.colostate.edu/pubs/foodnut/09333.html Tufts University, 2002. Omega-3 Fatty Acids. Retrieved from: http://www.tufts.edu/med/nutrition-infection/hiv/ health_omega3.html National Institute of Health, 1998. Dietary Supplement Fact Sheet: Vitamin B12. Retrieved from: http://ods.od.nih.gov/factsheets/vitaminb12/ United States Department of Agriculture, 2008. USDA Dietary Guidelines for Americans: Appendix B-1 Food Sources of Potassium. Retrieved from:http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixB.htm United States Department of Agriculture, 2012. Healthy Eating Tips. Retrieved from:http://www.choosemyplate.gov/healthy-eating-tips.html